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Cruciferous vegetables are a group of indole containing vegetables, so named for their cross shaped blossoms. You can understand if you look at a broccoli head directly from the top; it looks a bit like a cross. Some common examples include broccoli, Brussels sprouts, cauliflower, kale, mustard greens, rutabaga, kohlrabi and turnips.
All of the cruciferous vegetables are high in fiber, vitamins and minerals. Most are good if not excellent sources of the potent antioxidant, Vitamin C. Many are good sources of manganese and the dark green varieties are high in Vitamin K. These are all great characteristics, but what really boosts them to superfood level is their reported protective effect against the development of several types of cancer, particularly cancers of the mouth, pharynx, larynx, esophagus, stomach, and breasts. It is thought that their content of indole-3-carbinol and isothiocyanates could be partially responsible for the link between these particular plant foods and a reduced cancer risk (1).
Many studies have been conducted on indoles and isothiocynates to determine their role in cancer prevention. Both studies in animals and in in-vitro cell growth have identified the following potential ways that these compounds prevent cancer:
- They help to protect cells from DNA damage
- They help to inactivate carcinogens (cancer causing agents)
- They have antiviral and antibacterial effects
- They have anti-inflammatory properties
- They induce cell death (apoptosis)
- They inhibit tumor blood vessel formation and tumor cell migration
The best way to eat these vegetables is raw or lightly steamed to help preserve their nutrient content. Also, keep in mind that they must be chopped or chewed well for maximum benefit. When they are mechanically broken apart, the plant cell walls break down, allowing for myrosinase enzymes to separate from the glucosinolates; only then can the beneficial isothiocyanates to be formed.
Resources:
“Foods that Fight Cancer.” American Institute for Cancer Research. http://www.aicr.org/foods-that-fight-cancer/foodsthatfightcancer_cruciferous_vegetables.html